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Free Weekly Workout
Every Minute On The Minute For 18:00 (6 Rounds of Each Station)
Minute One: Kettlebell Swing, 21 Repetitions (53lb. / 35lb.)
Minute Two: Pull-up, 15 Repetitions
Minute Three: Ring Dip or Bar Dip, 9 Repetitions
Note: This EMOM station rotation comes from a training session conducted on Saturday with Greg Amundson and Mark Divine at SEALFIT. This is a demanding session, especially the Kettlebell and Pull-up stations. Athletes can choose their start station but must honor the order of rotation.
Tiffany is Athlete Of The Week!
Congratulations to Tiffany who was recognized as Athlete Of The Week at CrossFit Amundson. Tiffany is one of the top female Athletes at our gym, and it seems she continues to improve with every training session. When Tiffany first joined our gym, her gymnastic strength was amazing, due largely to her climbing experience. Today, her gymnastics has continued to dominate in workouts, but now her weightlifting is stellar as well! Tiffany has been diligent with her Olympic lifting, and her Power Clean is a thing of beauty. Tiffany is also a great example of “Fitness Outside The Box” with her incredible sense of adventure, she leads the way with hiking, mountain biking, and now surfing! Tiffany is also a great example of patience and self-love. Following a serious mountain biking accident, Tiffany rehabilitated herself back to top performance shape, and inspired everyone who knows her along the way. Keep up the inspiring work Tiffany, we love you sister!
Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)
Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)
Today our LIGHT workout will be our HQ programming at either HQ or Krav Maga.
Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
Your Wife is Not Your Sister
Drawing on the experiences of love lessons learned the hard way, Greg Amundson offers insight into the unique relationship between a husband and wife. Best known for his worldwide CrossFit Goal Setting Course and extensive Law Enforcement career, Greg now opens his heart on the mistakes he made during his marriage to the most beautiful woman in the world. Buy Now
Forging Elite Leadership
After surviving SEALFIT’s Kokoro Camp, Greg Amundson outlines a leadership model based on the physical modalities of CrossFit training. “I’m leaving on a jet plane. Don’t know … .” Lying on our backs, covered in wet sand, our heads pointing towards the ocean in the middle of the night, a large wave crashed over Tommy Hackenbruck and me, pulling us deeper into the frigid Pacific waters. As soon as we resurfaced, Tommy and I re-locked arms and continued in harmony, “Don’t know when I’ll be back again!” I was freezing cold, hungry, tired, chafed from sand drills and incredibly sore, and I faced the dark truth that I had over 30 more hours of torment ahead of me. However, as Tommy and I sang our favorite John Denver song at the top of our lungs, there was nowhere I would have rather been than at Kokoro Camp No. 12. Click here for a Free PDF Download of the full article